Common Resistance Training Mistakes That You May Be Making
Resistance training (lifting weights, using machines or bands) is a key part of any fitness programme: it strengthens the muscles and bones, protects the joints and helps to manage weight. It’s also essential if you are aiming to achieve a toned and sculpted physique.
However, errors in your approach or techniques can stop you making progress, or even put you at risk of injury. Here are some common resistance training mistakes that beginners often make.
Having an inconsistent approach to training
If you don’t have a structured training programme, you are likely to have an inconsistent approach that won’t bring you the results you want. You may be doing too much or too little of certain exercises, or overdoing it one week and not doing enough the next.
Instead of randomly picking and choosing whichever movements you feel like doing, follow a structured programme that builds in progressive overload (gradually increasing weight/reps over time).
Not paying attention to form and technique
Technique is equally as important as the weight or amount of reps that you do. Beginners might be tempted to rush in order to fit in more reps, or use their momentum instead of muscles to lift heavier weights. This is not a shortcut to quicker results; in fact it will slow down your progress, and you could be putting yourself at risk of strains and injuries.
Prioritise slow, controlled movements over speed or lifting heavier weights. Use a mirror or your phone video camera so that you can watch your movements and correct mistakes such as a rounded back or weak core.
Not varying your movements enough
Following the same training programme every day or prioritising one set of muscle groups over another will soon lead to a plateau and imbalances rather than progress. Incorporate a combination of big compound-based movements, such as squats and deadlifts, with some isolation exercises, such as bicep curls and lateral raises.
Your programme should also progressively increase weight, intensity and reps over time to keep your body challenged.
Not allowing proper recovery times
Rest days are essential to allow your body to recover and avoid injuries. Have at least two rest days per week, and ensure that your exercise routine is complemented with a balanced lifestyle that includes enough sleep, good hydration and nutrition.
Not eating enough protein
Nutrition plays an important role, not just to give us enough energy to work out but also in helping the repair and growth of muscles. Include protein rich foods such as chicken, eggs, fish and legumes in your diet, and adjust intake according to your age, activity level, gender, and desired body shape.
If you’d like some expert guidance in your strength training program, consider working with an online personal trainer.